1 / 10
vertical pull
Pull-Up
Search GooglePull-Up is a intermediate vertical pull exercise using pull up bar. It primarily trains lats and back. Use a repeatable setup, a pain-free range of motion, and a level of resistance that preserves the intended position.
- Primary
- lats, back
- Secondary
- biceps, core
- Equipment
- pull up bar
- Mechanic
- compound
Setup
- — Prepare the pull up bar and clear the movement area.
- — Set your stance, grip, and starting position before beginning pull-up.
- — Begin with a light load and increase it only while every repetition stays controlled.
Execution
- — Pull the chest toward the bar without swinging.
- — Reverse the movement smoothly and reset your position before the next repetition.
Breathing & coaching
- — Inhale during the easier or lowering phase.
- — Exhale through the working phase of the vertical pull.
- — Pull the chest toward the bar without swinging.
- — Keep pressure and tempo even from side to side.
Safety & common mistakes
Progressions
- — Loaded or slower-tempo pull-up
Regressions
- — Supported or reduced-range pull-up